Thursday, March 12, 2020

Warm Up:
Stretch
- 50m High Knees
- 50m Butt Kicks
- 20 Sit Ups
- 20 Lunges
- 20 Dips
- 20 Squats

Conditioning:
"Tabata Something Else"

- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats

Cash Out:
Run 1 mile

Wednesday, March 11, 2020

Warm Up:
Stretch
- 50m High Knees
- 50m Butt Kicks
- 20 Sit Ups
- 20 Lunges
- 20 Dips
- 20 Squats

Conditioning:
Partner WOD for Time
- 100m MB Toss
- 100 MB Sit Up
- 100 MB Step Up
- 100 MB Lunges
- 50 WB Toss
- 50 MB Cleans
- 100m MB Toss

Cash out:

5 Attempts 100 Unbroken Singles

Monday, March 9, 2020

Warm Up:
Stretch
- 50m High Knees
- 50m Butt Kicks
- 20 Sit Ups
- 20 Lunges
- 20 Dips
- 20 Squats

Conditioning:
For Time:
10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Thursday, March 5, 2020

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill/Strength:
2m AMMAP Row

CrossFit's Helen -
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Wednesday, March 4, 2020

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill/Strength:

50m Burpee Broad Jump

Conditioning:

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

Monday, March 2, 2020

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Strength/Skill:
Alternating TABATA 
- Jumping Squats
- Planks

Conditioning:

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings